God Sven is a Beast - Anchor - 2026.c6w1d3
Tuesday - 20 January 2026
Workout: Easy conditioning, 1930-1955 (25 minutes)
Walk - 25 minutes
Here we go again:
6 Likes
God Sven is a Beast - Anchor - 2026.c6w1d4
Wednesday - 21 January 2026
Workout: Bench + squat, 1300-1400 (60 minutes)
Jumps/“throws”
Begin: 1306; End: 1350; Duration: 44 minutes
Squat - 210 lbs - 5, 5, 5, 5, 5
Bench - 180x3, 205x3, 230x3, 195x3, 220x3, 245x5
BB row - 175 lbs - 10, 10, 10
Arnold press - 2x35 lbs - 10, 10, 10
Bulgarian split squat - L/R - 2x45 lbs - 10, 10, 10
BB curl - 70 lbs - 10, 10
Rope pushdown - 40 lbs - 10, 10
Cable crunch - 75 lbs - 10, 10
Assault bike - 5 minutes
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps
Main work in 23 minutes, supplemental in 15 minutes, assistance superset throughout.
Squeezed this in during lunch—and I was pushing hard to make that happen. (Between you and me, I missed a few minutes of the first post-lunch session, but no one seemed to notice.)
Really happy with how everything went, particularly because I was low on sleep, my head is congested, and I expended a fair amount of energy in the two presentations over the 2.5 hours just before this work. That said, I’m glad I decided to push and get it done, because I think I feel worse now.
Oh, and I realized I totally screwed up Tuesday’s work—the whole supplemental before main threw me off. I’ll try to do it properly next week, but no real harm done.
Dinner soon, then a walk, and then… bed?
11 Likes
God Sven is a Beast - Anchor - 2026.c6w1d4
Wednesday - 21 January 2026
Workout: Easy conditioning, 1935-2000 (25 minutes)
Walk - 25 minutes
Done.
Also, calf DOMS.
8 Likes
Awesome to see you deliberately adding walks and even logging them. I’ve been doing the same, and there’s just something about them that seem to solve many problems. I look forward to them, are a great way to wind down from a workout, and seem to really do some favors for body composition and recovery.
Keep up the great work that’s going on here!
5 Likes
Thanks, my friend!
1 Like
God Sven is a Beast - Anchor - 2026.c6w1d5
Thursday - 22 January 2026
Workout: Press + deadlift, 1220-1325 (65 minutes)
Jumps/“throws”
Begin: 1228; End: 1313; Duration: 45 minutes
Deadlift - 235 lbs - 5, 5, 5, 5, 5
Press - 105x3, 120x3, 135x3, 115x3, 130x3, 145x5
CS DB row - 2x60 lbs - 10, 10, 10
Incline DB press - 2x75 lbs - 10, 10, 10
Deficit reverse lunge - L/R - 2x45 lbs - 10, 10, 10
Alternating DB curl - 2x30 lbs - 10, 10
Lateral raise - 2x25 lbs - 10, 10
Ab mat crunch - 10 lbs - 10, 10
Assault bike - 5 minutes
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps
Main work in 26 minutes, supplemental in 14 minutes, assistance superset throughout.
Another crappy night’s sleep, this time because of the congestion. Did this work over the lunch break again, and I’m pretty happy with how it went: The top set was harder than I would’ve liked, but I’m going to blame it on this stupid head cold that I’ve managed to pick up.
Heading to a swim meet now; dinner and tonight’s walk will follow when I return.
11 Likes
Things really changed for me when I started thinking of them as recovery walks rather than tepid cardio (as opposed to running, say). Now I’m able to relish them.
4 Likes
This, x2!
God Sven is a Beast - Anchor - 2026.c6w1d5
Thursday - 22 January 2026
Workout: Easy conditioning, 2035-2105 (30 minutes)
Walk - 30 minutes
She beat the qualifying time by 0.15 tonight, and it’s still only mid-season!
11 Likes
God Sven is a Beast - Anchor - 2026.c6w1d6
Friday - 23 January 2026
Workout: Conditioning + calves, 1245-1315 (30 minutes)
Standing calf raise - BW - 3 minutes
Reps: 88
Tabata burpee - 8x(20 on/10 off)
Reps: 8x5 (40 total)
EMOM - 15 minutes
Cluster - 115 lbs - 3
Pretty much an instant replay of Tuesday’s run, right down to this:
with that EMOM.
Oh, and the calf DOMS continues. Today I was feeling it worst in the stretch, and it forced me to lower myself slowly and with great control to avoid crippling pain—but that’s not a bad thing: Definitely no bouncing today!
7 Likes
What is it about us as a species, if it’s good for us, chances are we probably don’t enjoy it, if it’s bad for us we freaking love it.
Late to the party here, but we aren’t broken as a species based off our likes/dislikes. Where we are broken is how we WEAPONIZED this against ourselves.
All this boils down to is dopamine seeking. Well we HAVE dopamine as a survival mechanism: our brain is trying to reward us for doing those things that ensure our survival/the survival of the species. Sex releases dopamine so that we keep doing it, eating energy dense foods (fats and carbs) releases dopamine so that we don’t starve, etc.
But then, we realized we could make some serious cash off of this, so we made pornography and snack foods (food pornography) that light up the dopamine centers in ways we NEVER could have experienced in nature, and then we just keep on chasing that dopamine dragon indefinitely. Because you can only have so much sex and you can only eat so much honey and tallow, but the internet will never run out of pornography, and you “can’t eat just one” potato chip.
I love the quote “Humans are the only animal smart enough to invent their own food and dumb enough to eat it”
All that to say: keep getting in those walks! Especially post meals: some of the best gifts we can give ourselves.
7 Likes
It’s crazy how debilitating calf soreness can be. I made that mistake once. Once.
3 Likes
I even think of them as much mental health/recovery as they are physical. I actually am bummed when I’m too pressed for time and can’t end my workout with a walk.
4 Likes
God Sven is a Beast - Anchor - 2026.c6w1d6
Friday - 23 January 2026
Workout: Easy conditioning, 1845-1915 (30 minutes)
Walk - 30 minutes
Single digits out there tonight—that’s cold!
8 Likes
God Sven is a Beast - 2026.c6w1d7
Saturday - 24 January 2026
Workout: Easy conditioning, 1130-1155 (25 minutes)
3 rounds of:
Pull-up - BW - 5
Push-up - 10
Air squat - 15
Assault bike - 15 minutes
Fasted.
This cold is kicking my butt: In addition to wrecking my sleep, I’ve got no appetite. Bleh.
Opted for the bike today, in part because it’s still single digits out there, and in part because I’m not sure the vest would do much for this headache.
Either way, it’s better than nothing, but I’ll admit: I’m glad to be done for today.
11 Likes
I must be doing them wrong. I don’t do it often, but when I do it has been when I have time to kill during my son’s basketball practices. I use the treadmill so I can watch TV (last time I even played a card game) but I tend to bump on the speed so that it gets challenging. I don’t finish feeling all refreshed and uplifted.
How fast are y’all going? I think I set the treadmill at 3.5 or 3.6mph last time so that’s the equivalent of covering a mile in a little over 17 minutes.
1 Like
Personally, I think the outdoor aspect is essential. I like no music or just something more ambient; basically unplugged. I don’t track anything other than time - I walk briskly but not with a goal. Having done my fair share of cardio machines over the years, I don’t think it’s the same. Sure, perhaps from a calories burned perspective, but the feeling after a meditative walk compared to a treadmill with the TV on is night and day.
All that said, I also meditate and do yoga and believe in the mental benefits of these activities. I see walking as being along these lines, while also getting the conditioning/recovery as a benefit.
4 Likes
We just received 6 to 7 inches of snow and the wind chill has been under 10 F for the last couple days (and again tomorrow)… Suppose I could bundle up and walk a couple hundred yards over the course of 10 to 20 minutes. 
(spoiler: probably not happening)
4 Likes
While I was lifting I thought that I should probably bundle up and go for a walk. I think my chances are as good as yours. 
3 Likes
God Sven is a Beast - Anchor - 2026.c6w2d1
Sunday - 25 January 2026
Workout: Squat + bench, 1130-1235 (65 minutes)
Jumps/“throws”
Begin: 1140; End: 1225; Duration: 45 minutes
Squat - 210x3, 240x3, 275x3, 225x3, 260x3, 290x5
Bench - 180 lbs - 5, 5, 5, 5, 5
Arnold press - 2x35 lbs - 10, 10, 10
HLR - 10, 10, 10
T-bar row - 130 lbs - 10, 10, 10
WG incline push-up - 60 kg - 10, 10
Back extension - 25 lbs - 10, 10
Rear delt flye - 2x20 lbs - 10, 10
Assault bike - 5 minutes
Assistance totals:
Push - 50 reps
Pull - 50 reps
Single-leg/core - 50 reps
Main work in 19 minutes, supplemental in 18 minutes, assistance superset throughout.
Finally slept for more than an hour at a time last night! It’s amazing (but not surprising) how much that helps.
5s week, so things were light. No PRs, though, kept the 3+ sets at 275 and 290 to 3 and 5 reps, respectively. Everything else was solid, too.
Tried something new with those weighted push-ups—I think I need to make the incline a bit steeper, and more weight wouldn’t hurt, but my vest is as heavy as it gets. I guess the search for that elusive pec stimulation continues…
12 Likes